Equipment Needed: Dumbbells + Mat + Wall + Mini Bands + Elevation
Level: Advanced
Calories Burned: 620
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Squats
02 - OH Side Lunge Taps
03 - Rev Leaning Lunges
04 - Kang Squats
05 - The Windmill
06 - L2R Cossack Walks

01 - S2S Walking Goblet Squats
02 - HEAVY RDLs
03 - S2S Walking Goblet Squats
04 - HEAVY RDLs
05 - Heavy Lateral Lunges L
06 - Wall Balance Hams L
07 - Heavy Lateral Lunges R
08 - Wall Balance Hams R
09 - ISO Half Kneeling Squats L
10 - HEAVY DB Hip Thrusts
11 - ISO Half Kneeling Squats R
12 - HEAVY DB Hip Thrusts
13 - S2S Banded Goblet Squats
14 - DB Banded Glutes Push-Offs
15 - S2S Banded Goblet Squats
16 - DB Banded Glutes Push-Offs
17 - Alt Hi-Low Curtsy Squats
18 - Alt Rev Lunges
19 - Alt Hi-Low Curtsy Squats
20 - Alt Rev Lunges
21 - Plate Elevated Calves
22 - Squat Wide Side Lunge L
23 - Plate Elevated Calves
24 - Squat Wide Side Lunge R
25 - Dead-Stop Lunges L
26 - Heavy Lumberjack Stacks L
27 - Dead-Stop Lunges R
28 - Heavy Lumberjack Stacks R
29 - Banded Hip Thrust Openers
30 - Banded DB Clamshells L
31 - Banded Hip Thrust Openers
32 - Banded DB Clamshells R
33 - Staggered Clean Squats L
34 - 180 Sumo Pulse Turns
35 - Staggered Clean Squats R
36 - 180 Sumo Pulse Turns
37 - Half-Whole RDLs
38 - Plate Elevated Calves
39 - DB Wall Sits

Cool-Down
01 - Sunrise To Pancake
02 - L2R Ham Walks
03 - Beastmode Threaders
04 - Lizard Openers L
05 - Quads Lizards L
06 - Lizard Openers R
07 - Quads Lizards R

My HR stats: https://flow.polar.com/shared2/7e95ed72a2cb37e54879c0b4ee92a880
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Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.